Follow a pre-sleep ritual


  1. Eat your final meal two hours before going to sleep
    Eat between 7 pm and 8 pm. 
  2. Spend quality time with family and friends
    Devote at least one hour of your night to your beloved ones, or to other relaxing activities that do not involve the use of technology. 
  3. Prepare your bedroom accordingly
    Go to bed between 9 pm and 10 pm and make sure the room is cool, dark, and technology-free.


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